✨ Alimentation équilibrée - 10 recettes et 5 petits dej ✨ Liste de courses

A menu specially designed for anyone who wants to eat healthy, take care of themselves, and achieve and maintain a healthy weight! My COSORI Airfryer: https://amz.cx/3V9N DESSERT: 1 square of 85% dark chocolate or sheep's milk or plain soy yogurt with a spoonful of honey SNACK: 1 seasonal fruit and 5 almonds Video recipe ingredients Day 1 BREAKFAST: 120g sheep's milk skyr 1 teaspoon of honey 10g chia seeds 2 figs 4 walnut kernels Chicory latte and Aroma-zone marine collagen (10g) LUNCH BREAK: Wild salmon steak Soy sauce Garlic powder and dried oregano Cook for 12 minutes at 200°C 1 slice of sourdough bread - olive oil spray Cook for 4 minutes at 205°C 1 eggplant slice, steamed, with olive oil, garlic, and parsley DINNER: Pizza base for 2 100g einkorn flour 1 teaspoon baker's yeast 10g olive oil 50g warm water and salt Topping: homemade tomato sauce with garlic and oregano 1 steamed eggplant, grated Parmesan cheese, garlic and parsley, olive oil spray Cook for 15 minutes at 200°C Parmesan shavings 4 slices of cured ham Arugula Day 2: BREAKFAST 1 thin slice of toasted sourdough bread 1/4 avocado 2 scrambled eggs 1 handful of sprouted seeds 1 handful of blueberries Aroma-zone chicory latte and marine collagen (10g) LUNCH BREAK (for 2 servings) 80g polenta (cooked with organic chicken broth) 1 handful of grated Emmental cheese Add 300g of sliced ​​mushrooms sautéed with a shallot and a little olive oil. Serve with a little homemade tomato sauce. Arugula. Chicken Meatballs: 250g chicken breast 1 small slice of sourdough bread 1 egg Parsley, garlic, shallot, salt Cook for 12 minutes at 200°C in an AirFryer or 15 to 20 minutes in a fan-assisted oven. DINNER: 1 Wholemeal wrap 1/2 zucchini, sliced 80g blended smoked tofu 40g grated Emmental cheese Cook in an AirFryer for 12 minutes at 200°C Serve with a tomato salad. Day 3: BREAKFAST 1 slice of protein bread 1 teaspoon of wholemeal almond puree 1 handful of Blueberries Cinnamon Chicory latte and marine collagen LUNCH BREAK: 1 whole-wheat wrap 1 tablespoon of black garlic hummus 3 chicken meatballs, sliced Raw red peppers Arugula with balsamic cream Red cabbage pickles and sprouted seeds DINNER: (2 servings) 1 can of green lentils 5 steamed eggplant slices, cubed and sautéed 1/2 zucchini, cubed and sautéed 1 large heirloom tomato 1 ball of mozzarella 1/2 avocado Basil and olives 2 tablespoons of olive oil 1 tablespoon of balsamic vinegar Salt and pepper Day 4 BREAKFAST: 120g of skyr 1 teaspoon of honey 5g of chia seeds 5g of hemp seeds shelled 1 handful of blueberries 1 tablespoon of bran fiber 1 teaspoon of whole almond puree Chicory latte and marine collagen LUNCH BREAK: Rice noodles with shrimp (for 2 people) 500g of frozen julienne vegetables 1 tablespoon of camelina or sesame oil 1 clove of garlic, fresh ginger 300g of whole cooked shrimp (to peel) 120g of whole rice noodles 10 toasted cashews DINNER (2 servings) 1 baby lettuce 1/2 red bell peppers, sliced 1 eggplant, sliced, grilled for 12 minutes at 200 degrees in the oven 5 small brown mushrooms, sliced (Seasoning: 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, salt and pepper) 4 slices of Italian ham without Nitrite 150g polenta, cut into fries and pan-fried Parmesan shavings Balsamic cream Day 5 BREAKFAST 1/2 frozen banana 150ml water 1 scoop of Onatera vanilla protein (Promo code: LUDYLICE10) 1 teaspoon of 100% cocoa powder 1 teaspoon of peanut butter LUNCH BREAK (2 servings) 1 red bell pepper and 1 yellow bell pepper, sliced 1/2 yellow onion, sliced 2 small heirloom tomatoes, cubed Remaining homemade tomato sauce 1 can of drained red beans 4 eggs 1/2 avocado Sprouted seeds DINNER: Pepper cake with feta and black olives (4 to 6 servings) 1 red bell pepper and 1 yellow bell pepper, sliced ​​(take advantage of your lunch break preparation to cook them at the same time) time) 200g feta cheese 4 eggs 10 pitted Greek-style black olives 100ml plant-based milk 150g flour 1 sachet baking powder Pumpkin seeds 45 minutes at 180°C Serve with a green salad, mushrooms, and sardines in olive oil ▶️Disclaimer: Some links may be affiliate links. As an Amazon Associate, I earn from qualifying purchases, which means I receive a small commission if you make a purchase through these links 🙂 Of course, it won't cost you anything extra, just a little help for me 😉 Enjoy your meal! Ludylice ✨